10 Natural Sugar Alternatives to cut calories, Cancer Risk and Reduce the more ;
sugary treats may seem like a best friend … we turn to them for comfort when things get too stressful, when reward ourselves for a job well done, or when holding great events of life. However, sugar could be your worst enemy!
nicknamed ‘Sweet Poison’ by Australian writer David Gillespie, some studies have shown that even sugar can be as addictive as cocaine . It is not surprising to read that excess sugar can lead to weight gain, tooth decay and diabetes, but also know that is linked to deterioration of brain function depression and anxiety cancer and heart disease
Why is sugar so deadly?
Dr. Robert Lustig, a pediatric endocrinologist of America at the University of California, is one of the most vocal advocates of eliminating sugar from our diet. He says that fructose sugar is what makes all these health problems, and more. While fructose is found in fruit, which is definitely not advisable to cut the fruit off your diet – the problem lies in the fact that sugar and certain sweeteners contain a higher percentage of fructose than fruit. processed sweeteners, even some are natural, they can have the added fructose added. Lustig explains that instead of helping satisfy, fructose tricks our brains to think we are not full, so overeating. Moreover, excess fructose becomes fat in the liver which can eventually lead to diabetes and heart disease.
For more information on the damage caused by sugary foods, can see a video of Lustig ‘ Sugar: The Bitter Truth “has been viewed more than 5 million times Youtube. If that’s not enough to convince remove the sweet stuff, check out this list of 10 compelling reasons need to leave sugar, now !
Reducing sugar consumption
goods lurking in tomato sauce, salad dressings, items marketed as fruit juices, canned fruit, sports drinks and baked – under names such as corn syrup, high fructose, dextrose, sucrose and maltose – sugar can be a difficult habit of quitting .
Although advised to stay away from many ”, including artificial sweeteners aspartame (which has been linked to cancer, birth defects, weight gain and other unpleasant side effects ) , which has not completely deprive yourself of sweets. These 10 large natural alternatives should satisfy your sweet tooth and help you reduce your sugar intake. Of course, although nutritionally superior to refined sugar, many of these replacements also contain some fructose, so keep in mind that old saying: ‘ everything in moderation ‘
10 Natural Alternatives tasty sugar
Using mashed simple apple instead of sugar in baked goods can be a fantastic substitute calorie savings. As you can replace cup per cup, you can cut large amounts of calories – in fact, you save 670 calories by substituting a cup of sugar with a cup of unsweetened applesauce! (Also can be used instead of oil or margarine in baking recipes). Applesauce contains dietary fiber that is required to operate a healthy digestive system and helps you feel full longer. One cup also contains up to 86% of your recommended (RDI) of vitamin C and low in saturated fat, cholesterol and sodium daily intake. If buying applesauce, always go sugarless version additives and choose organic when possible. Even better, make your own – using just three simple ingredients -., To know exactly what you are eating
. (Note: When baking, will have to reduce some of the other liquids in the recipe to make up the liquid in the applesauce)
bananas naturally become sweeter as they ripen, so use some ripe bananas as healthy and free base of dairy products to your next smoothie rather than ice cream. It is also great in the banana bread (banana instead use additional sugar) or to sweeten cereal or oatmeal without sugar. You can also whip up this super sweet ice cream even without sugar using only one ingredient – frozen bananas – can not be easier! Bananas are a great source of dietary fiber, vitamin C, potassium, manganese and vitamin B6 and are a fantastic energy booster. This yellow fruit can also help overcome stress and depression because it contains tryptophan, an amino acid that helps relax the body and mind.
Do not forget to keep the skins and put them to good use with this list of 16 ingenious ways to reuse Banana Peels .
Known as “candy nature, dates are deliciously satisfying. Low in calories, they are a excellent source of dietary fiber and important minerals such as potassium, manganese, magnesium and copper. They also provide some calcium, iron, vitamin K, vitamin B-6 and folic acid. with low glycemic index , the dates are an ideal sugar substitute – although they contain fructose so consumption should be limited Opting dates Deglet Nour -. known as ‘the queen of all dates’ – as it has a subtle honey flavor and a lower level of fructose (2.6 grams each) Medjool dates (7.7 grams each)
Fill a date with some nut butter for a sweet snack and satisfactory or add one to your morning smoothie for an energy boost. Pureeing date drenching dates overnight, drain and mix (adding some date-water if necessary) – you can replace this fondant to bake in a ratio of 1: 1 can even retain the water used for soaking and add it to baked goods (replacing some liquid in the recipe) or shakes to kick sweeter without refined sugar!
is grown in China and Thailand, monk fruit is a round, green fruit that resembles a melon. A zero calories and no glycemic sweetener, said to be between 200 and 500 times sweeter than sugar, which is rapidly gaining popularity as a healthy substitute. Used for centuries as a remedy for coughs, colds, fever and digestive disorders, monk fruit is considered an extremely safe sweetener. It comes in liquid and powder form and can be easily used for cooking and baking, but because it is much sweeter than sugar, simply add a fraction of the amount of sugar in a recipe requires. Although it has no taste or bitterness, still it tastes exactly like sugar so you need to see if it’s for you!
This thick dark syrup is produced when the plant sugar cane is processed to produce refined sugar. Molasses contains all the vitamins and minerals that were absorbed by the plant, and therefore is a great substitute for sugar. It is the sweetest of substitutes, but as it starts to cut sugar from your diet, you will notice your palate becomes more demanding as you collect the subtle sweetness of natural products.
With probably the highest nutritional content of any substitute for sugar, molasses is a great source of magnesium, manganese, copper, vitamin B6, calcium and potassium. This low calorie sweetener fat has a moderate glycemic index of 55, which means it will not cause spikes in blood sugar; and it is great for those with a vegetarian diet, thanks to its high iron content (with two tablespoons contains more than 13% of our RDI).
Add barbecue sauce (which often requires sugar or sugar-laden tomato ketchup), gingerbread cookies, oatmeal and more. Just start small and adjust to your liking – it can be an acquired taste
harvested sap maple tree, this natural sweetener – which contains 54 beneficial compounds – has been consumed for centuries. Low in saturated fat, cholesterol and sodium, maple syrup is an excellent source of manganese (essential for processing cholesterol, carbohydrates and proteins), as well as a good source of zinc, which is excellent for stimulating the immune system.
Maple syrup can be used in more than just pancakes – used to sweeten cookies and muffins mixtures or in traffic jams instead of sugar, and add a teaspoon to your coffee if you need to remove sweet morning . Be sure to dispose store bought drink hot chocolate for making your own with the dust of organic cocoa and a touch of maple syrup – they never look back
When buying maple syrup always check the ingredients to make sure it is 100% maple syrup and not just ‘maple-flavored’ which can be loaded with refined sugar and high fructose corn syrup.
Better yet, why not make your own maple syrup tapping maple trees in your area? Here is a tutorial to .
This old, while the high natural food fructose and calories, is also extremely high in antioxidants and contains elements such as zinc and selenium, and vitamins. It is also free of preservatives and other additives. It also contains more complex sugars that the raffinate straight-up, which means your body uses more energy to break down, leaving that store less calories. Not all honeys are created equal, though – avoid the sweetener produced in series you find in the supermarket and buy only raw, organic, local honey. Not only will you help save bees (and here is why we need !) But you’ll make use of some great health benefits too. Replace the sugar with honey in tea, on toast, with your oatmeal in the morning and cooking.
Made from the sap of the coconut plant, this natural sugar has an impressive amount of nutrients such as iron, zinc, calcium and potassium, as well as short-chain fatty acid, polyphenols and antioxidants can also provide health benefits. coconut sugar has a low GI of 35, meaning it will not cause spikes in blood sugar that leave you feeling drained of energy. Also it contains a fiber called inulin, which can slow the absorption of glucose and acts as a prebiotic, bowel health support , metabolism, and immunity.
With a sweet and subtle flavor candy are sold in a variety of ways – syrup, block, soft and grainy pasta – is easy to replace refined white sugar cooking. It is also great in homemade granola, candy making sauces or stewing fruits and caramelize.
Stevia is one of the largest sugar substitutes around and is widely used in dairy products, bakery, confectionery, beverages, snacks and more. Harvested from the stevia plant, which has been around for centuries and is used in South America for its medicinal properties, but only obtained approval from the FDA for use as a food additive in 2008. This noncaloric sweetener does not raise levels of blood sugar or cause tooth decay (although some people experience something of a bitter taste). Available in liquid drops, soluble tablets and powder, stevia can be used in tea or coffee, lemonades, homemade, icing and frozen desserts. Adhere to the liquid form of stevia, when possible, because it is the least processed and usually does not little or no taste compared to the powder form.
found naturally in melons and pears, this sugar alcohol has statistics that make it appear to be an ideal substitute sugar, especially for people with diabetes or who are overweight. Erythritol contains only 6% of the calories of sugar, but 75% of the sweetness. As the body can fully absorb erythritol, but can not break down, which does not produce a glycemic response and is gentle on the stomach. Also it considered tooth atmosphere causing no decay in the way sugar does. It is sold primarily as a sweetener in beverages, it is often added to packaged food products, and is heat stable, so it can be used for cooking -. Just remember you may need to add more erythritol sugar to get the same level of sweetness
Play around with the different sugar substitutes to find their favorite songs and see which ones work best in different situations – not no need to limit yourself to just one or two! However, remember that any food containing sugars (including nature) should be eaten in moderation and as part of a balanced diet. People with insulin resistance are advised to avoid all sweeteners from any sweetener can decrease insulin sensitivity and resistance to worsen. If you are trying to reduce sweeteners and still have cravings, be sure to check the following 12 genius tricks to reduce cravings Naturally !
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